What is Executive Dysfunction in ADHD and Autism?
Symptoms, Examples & Practical Support
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Have you ever sat looking THAT pile of dirty dishes and said to yourself: why can’t I get anything done?
Or have you ever thought:
I just can’t start.
I hate myself for this.
I lose hours without even realising.
What is Executive Dysfunction?
Executive dysfunction is a cognitive difficulty with the skills that help us to plan, start, organise, prioritise and complete tasks. Struggling with executive functioning is a common experience for ADHD and autistic people, though anyone can experience executive function challenges at times.
Executive dysfunction describes the feeling you have when you can’t do daily (often boring) tasks, despite knowing you need or want to do them.
It can feel like standing behind a pane of glass, looking at all the tasks you need to do and being unable to get through it to get started.
What causes executive dysfunction?
There are several underlying issues that make up executive dysfunction. These include difficulties with:
Starting tasks
Feeling unable to get going or overwhelmed at the idea of startingSwitching between tasks
Either struggling to change tasks or changing too much and never finishing any taskRegulating emotions
Feeling agitation, shame, depression and/or distress at the thought of doing (or not doing) a taskCompleting tasks
Struggling to complete a task due to forgetting or worrying about doing it perfectlyPrioritising tasks
Not knowing which tasks are the most important or impactful to get a job doneTime perception
Worrying a task is going to take much longer, thinking you have enough time (when you don’t!) or losing hours hyperfocusing on one small part of a taskWorking memory
Struggling to remember all the steps required to do a task effectively
How does executive dysfunction feel?
Struggling with executive functioning looks and feels different for different people.
You might get a sense of knowing what you need to do, but feel unable to start it. This could include feeling overwhelmed by even simple tasks or forgetting steps of that tasks before or during it.
You might also feel unable to focus solely on one task, and find yourself switching constantly. Alternatively, you could find yourself engrossed with the task, losing track of time and potentially feeling stressed about doing the task ‘properly’.
All of this can leave you feeling shame, frustration and anxiety around your abilities and the impact of unfinished tasks on your life.
It’s not your fault that you struggle with executive functioning.
Executive dysfunction is a really common experience for people with ADHD and autistic people.
Differences in cognitive sequencing, emotional regulation, the working memory and focus are all typical in neurodivergent people. These are the most likely culprits behind your executive dysfunction.
Impact of executive dysfunction on peoples’ lives:
Executive dysfunction can have seriously detrimental impacts on your work experiences, relationships and daily life.
For example, at work you might struggle to start and finish tasks on time, leading to tense conversations or disciplinary meetings, and potentially less chance of promotion.
In relationships, you might feel disconnected from others when they express frustration at your changing moods and forgetfulness.
In your daily life, mess might build up and become overwhelming, and missing appointments might even lead to health concerns.
How do I deal with executive dysfunction?
It’s important to remember that executive dysfunction is a cognitive regulation issue and not a moral failing or an indication that you are a broken or lazy person. Professional support from a therapist can help you to be compassionate towards yourself and detach from perfectionism, allowing you to feel mentally and emotionally regulated enough to start functioning more easily.
Below are 3 practical strategies that can be helpful for autism, ADHD and executive functioning. These include:
Dopamine farming
In order to get started, you might need to ‘farm’ some feel-good and motivational hormones to get you unstuck. You can do this by putting on your favourite song, doing a quick burst of fun exercise (hula-hoop anyone?), or grabbing a fun drink or snack. This initial hit of dopamine can be enough to start the momentum needed to carry out tasks.
Important: be careful to avoid ‘looping’ dopamine seeking behaviours, such as doomscrolling or online shopping, and opt for something straightforward that has a clear end instead.
Body-doubling
Body doubling is when you do an activity alongside another person, who is also doing something. For example, two people doing homework alongside one another.
I’m not sure what it is, but the social pressure and time-boundaries of a ‘body-doubling session’ can help you buckle down and get to some of those activities you have been avoiding for months!
You can of course body-double in person, but video calls or even Youtube body-doubling sessions can be equally as helpful.
Timers
I get it, you’ve heard this tip 1000 times already, and it’s probably getting boring. But I want to give a moment to appreciate a strategy that works if you apply it correctly.
Timers can help you to feel less intimidated by a task by giving you an ‘end’ point. A lot of us need that extra pressure of ‘only’ 5 minutes to do the dishwasher or finish putting the laundry away.
If timers aren’t your thing, consider working in ‘songs’ (e.g. can you sweep the kitchen before Britney’s Toxic is finished?) or even podcasts, if you have bigger tasks at hand.
In the end, a big part of learning to live with executive dysfunction is self-acceptance and unlearning the painful cycles and self-beliefs you have held for years around your ability to function. Executive dysfunction may have left you feeling a lot of shame, particularly if you spent years being called lazy. Journalling and learning more about your autism or ADHD are two initial strategies that can help you be more compassionate towards yourself.
The trauma of ‘lazy’
If you’re looking for support, at Same Page I offer specialist, neurodivergent-affirming and trauma-informed counselling for neurodivergent adults and teens with ADHD and/or autism. We can work together to explore the impact of executive dysfunction on your life and develop strategies that will work for you going forward. Learn more about me here.
FAQs
Is executive dysfunction a symptom of autism and ADHD?
Yes. It is really common for autistic, ADHD and neurodivergent people to struggle with executive functioning. This can impact your ability to plan, start, stay focused on and complete tasks.
Does struggling with executive dysfunction mean I am lazy?
No. Unfortunately, this is a really common belief for those who struggle with executive functioning skills (and sometimes those around them). Executive dysfunction is a challenge related to cognitive and emotional regulation and not a moral failing or personality trait.
Can therapy / counselling help with executive dysfunction?
It can. Counselling or therapy can help individuals understand their executive functioning difficulties, work through the associated emotions like shame, improve self-compassion and develop coping strategies.
Monday 29th June, 2026 - Kat Roberts, specialist autism and ADHD counsellor & educator